Jonathan Acosta's mission is to promote health and fitness by facilitating programs, encouraging cooperation, and developing unconditional support that will help any individual develop and maintain a healthier lifestyle.

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Random Thursday

Yup its been a while again and rather than go straight into something serious and really profound I’m just gonna spill some of my randoms for this week. The next blog will be about workout nutrition and what to eat before during and after. Even how to set up your workout nutrition for 2 a days ;D

Random #1

My friend Jen Keck introduced me to this awesome app called ONE THOUSAND GIFTS. I use it every night and write all the cool stuff I’m grateful for the day. And every morning or whenever I need a reminder I just look at my gifts list and it puts me back in my zen. Sending out good vibes. Check it out.

Random #2

A friend sent me this video and I can’t get it out of my head. Im gonna learn those dance moves. And probably play this song at camp.

Random #3

I was talking to someone early today about the difference of training men and women. Really there is no difference my women do heavy compound lifts and olympic lifts just like men. Over the years of training both men and women the real difference I have found is that women can handle more volume than men. Men can knockout a heavy balls out short workout better than women because of the hormonal advantage. But women can handle a greater volume, some workouts that women can do will leave men in tears and crippled for days. Women have less muscle than men so recovery is faster. Ever notice at camp why guys get more beat up then the ladies? Also women do better with a higher rep range like 12-15 (12 being my favorite) while men do good with 6-10 (6 being my favorite).

Random #4

Lately I’ve been loving this protein and the taste is pretty awesome. The quality is great and the price isn’t bad for being a good quality and 5lbs. Now the only thing I don’t like is you have to order it cause Im real impatient when it comes to ordering stuff. But on the bright side it only takes 2 days to get here. Check it out. TRUTEIN

Random #5

After joking back and forth with my brother Ive decided to let my beard grow out to see if it really grows out. My brothers argument is that if he can’t grow it then genetically I can’t grow it either. So we’ll see if thats true. Unless Jen interferes and doesn’t like it. Either way if you see me shaved then you know mission aborted.

Random #6

Again another one of my favorite pics from one of my mentors Jason Ferruggia. This one is another one that takes away from the whole weight loss confusion. Everyone always wants weight loss and gets discouraged when it doesn’t happen. If they lose inches and clothes sizes if the scale doesn’t budge they’re not happy. Weight loss doesn’t always mean fat loss. If I tell you not to eat or drink water you’ll lose weight. If I told you to cut your hair you’d lose weight etc. Building quality muscle and burning fat is what were looking for. Like this one.

Or this one

Random #7

Finding the foods that work best for you is one of the best things that you can do. Even though I’m not lactose intolerant I already milk isn’t my friend so I stay away from it. I can get away with eating a ton of carbs and ill be fine. But for some reason pasta isn’t my friend either and Ill bloat and pack on the pounds from it. The carb source for my post workout meal is usually sweet potato or jasmine rice. Ive tried a ton of other sources and those 2 always work best wether I’m looking to get bigger or leaner. Beef keeps me full longer than any seafood (100% grass fed beef is my favorite). My point is look at your food journal (you should already keep track of your food) and find out the foods that you do well with and the foods you don’t. Trust me your body and results will thank you for it.

Random #8

Multi tasking is great! But I’ve found I can’t really do it. Only 2 things I can multi task is counting time in my head while talking. And making fart noises in my head and the person bending over while someones trying to have a conversation with me. For everything else it takes 100% of my focus. Like computer work. Theres a cool app I have on the laptop called RESCUE TIME. It actually helps keep me on track and away from sites that take a lot of my time like Ifunny or epic fail. Try it when you have a deadline, your boss or teacher will thank you.

Random #9

Your circle is important. My mom would always tell me you are who you hang around with. I didn’t believe her till now that I’m older. If your circle of friends are always negative or opposed to your goals chances are you won’t reach them. In powerlifting I got my absolute strongest when my workout partners were twice my size and strength. In life my knowledge grew ten fold when I made a group of friends who are 100 times smarter than me. Im grateful to have friends that are the best powerlifters, speed coaches, nutrition coaches, doctors ect. Find a circle that helps you reach your goals or just makes you a better person.

Random #10

Carb rotation is and has always been my favorite way to drop fat and keep muscle. Depending if I’m trying to build muscle or lose fat thats how ill rotate them throughout my week.

In a nutshell heres an easy way to rotate your own carbs without having to do numbers work.

If your main goal is fat loss then shoot for more lower days than higher days. If you workout monday wed fri then those should be higher days.

So mon wed fri Every meal should have protein veggies and fats. But, the meal after your workout should have starchy carbs like sweet potato ect. Then next meal should have starches as well. Depending on how lean you are you can add in an additional starch meal after that one. If fat loss is our goal the 3rd carb meal isn’t necessary. All the rest of the meals should be protein veggies fats.

example:

breakfast shake with macadamia nut oil

workout

steak and sweet potato and veggies

chicken and ezekiel bread and veggies

salmon and veggies

All the other days besides mon wed fri can be lower days. Since you don’t really workout those days then you can stay with few starches to get your body to tap into fat stores for fuel. These days will have higher fat sources.

Example:

breakfast shake with macadamia nut oil

chicken and walnuts and veggies

steak and veggies and avacado

salmon and veggies

Protein always stays high on high and low days. I like to start with more higher carb days so when progress starts stalling then we can simply lower it to a medium day or turn it into a low day. If we go straight into a ton of low days then we will have nothing to adjust if progress starts stalling.